More than 2 million people in the United States will be diagnosed with cancer this year alone, according to the American Cancer Society. While factors like age and genetics are beyond one’s control, adjusting lifestyle factors such as diet, exercise, avoiding tobacco, and limiting alcohol can help reduce cancer risk. What you eat has a significant impact, which is why one should not overlook the benefits of certain ingredients. For instance, adding turmeric to your food. This ancient spice not only adds a yellow tint and flavour to your meals, but also reduces the risk of cancer.
Can turmeric reduce cancer risk?
Turmeric has been used in cooking and as medicine for centuries in Asian countries. Curcumin, its active ingredient, has been shown to have anti-oxidant, anti-inflammatory, and anti-cancerous properties. Turmeric can reduce inflammation
Though short-term inflammation is a natural part of our defense system, chronic inflammation is linked to an increased risk of many diseases, including cancer. “Too much inflammation can be a bad thing, especially when it becomes chronic. Short bursts of inflammation are beneficial because they help the body heal from an injury. But when inflammation sticks around for too long, it creates an environment where cancer can grow more easily,” Pam Hartnett, M.P.H., RDN, told Eating Well. This is where turmeric helps. This spice helps in lowering chronic inflammation and helps the immune system do its job of spotting and clearing out damaged cells before they turn cancerous.
Protects the cells
The antioxidants in the turmeric keep the free radical damage at bay and thereby protect the cells. Thanks to Curcumin. “Curcumin acts like an antioxidant, proactively protecting cells from DNA damage that can lead to mutations,” Victoria Whittington, RDN, said. Hartnett added that the curcumin’s antioxidant action may make it harder for cancerous cells to grow, as it acts like a roadblock, making it harder for damaged cells to multiply and form tumors.
Good for the gut
Growing research suggests that gut health plays a crucial role in overall health, and also the odds of developing cancer. Which means a good gut can keep cancers at bay. Wondering how? “A healthier microbiome strengthens the gut lining, improves digestion, lowers inflammation, and supports immunity. All of these benefits work together to make the body more resilient against cancer,” Hartnett explained.
How to incorporate turmeric into your diet?
From sweet treats to savory dishes, turmeric pairs with almost everything. Here are a few tips on how to add it to your daily diet. Pair with healthy fats: Turmeric is fat-soluble, so it’s best to pair it with healthy fats such as olive or avocado oil, or coconut milk.Add to sweet treats: Yes, you can add turmeric to your sweet treats as well. “Try stirring turmeric into oatmeal along with cinnamon and honey for a golden breakfast bowl, or add a teaspoon to banana bread or muffins for a warm, earthy flavor,” Hartnett suggests.Sprinkle on your daily dishes: Turmeric has a subtle peppery flavour, so you can add it to almost any dish. Think scrambled eggs, pies, soups, and veggies.Add to your drinks: You can add a pinch of turmeric to your shakes, smoothies, and also have golden milk, made with turmeric and dairy.
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